February 2, 2014

Welcome to February! Partner WOD to finish the week and start the month.

 

Mobility:

 

10 minutes

 

Skill:

 

OTM for 16 minutes

 

Even: 3 to 6 pistol squats

Odd: 4 to 8 chest-to-bar pull ups

 

Partner WOD:

 

100 Thrusters for time (85/65)

 

When you drop the bar, you must do 10 lateral...

January 26, 2014

Mobility:

 

10 minutes

 

Warm Up:

 

Agility ladder

Dot drill

 

Partner WOD

 

Split the work; one partner works, the other rests

 

100 DU

100 ring rows

100 box jumps

100 DB push press 25/15

1000 row while partner holds plank feet on box

January 18, 2014

Day five of metabolic conditioning week.

 

Mobility:

 

10 minutes

 

Skill:

 

Double unders

 

5 rounds of max in 30 sec 30 off

 

Met Con:

 

Partner WOD

 

20 min AMRAP rotating reps

 

6 plate pushes

10 hr push-ups (each)

20 squats (each)

January 8, 2014

Deloading week continues with ...

 

Mobility:

 

20 minutes

 

Metcon:

 

Three-person partner workout

 

20,000 meter row: one partner rows for 250 meters while other two rest. Continue until 20,000 meter mark is reached!

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